Does Running With A Sled Make You Faster

Running with a sled has gained popularity among athletes and fitness enthusiasts as a way to enhance speed and power. As someone who has personally incorporated sled training into my own workouts, I can attest to its effectiveness in improving overall running performance. In this article, I will explore the benefits of running with a sled and delve into how it can help you become faster.

The Science Behind Sled Training

Before we dive into the specifics, let’s understand the science behind sled training. When you run with a sled, you are essentially adding resistance to your workout. This resistance forces your muscles to work harder, recruiting more muscle fibers and increasing overall strength and power. It also improves your running technique and mechanics, as you strive to maintain proper form despite the added load.

Research has shown that sled training can improve several key factors that contribute to speed, including stride length, stride frequency, and ground contact time. By increasing stride length, you cover more ground with each step, resulting in greater speed. Similarly, increasing stride frequency allows you to take more steps per minute, further enhancing your speed and explosiveness. Lastly, reducing ground contact time helps improve your running efficiency, allowing you to generate more power and speed.

Benefits of Running with a Sled

Now that we understand the science behind sled training, let’s explore the specific benefits it offers:

  1. Increased Power: Running with a sled requires you to push against resistance, which helps develop explosive power in your lower body. This power translates directly into faster running speeds.
  2. Improved Acceleration: Sled training focuses on developing your starting speed and acceleration. By building strength and power in the initial phase of your run, you will be able to reach your top speed more quickly.
  3. Enhanced Leg Strength: The resistance provided by the sled targets your leg muscles, including your quadriceps, hamstrings, and glutes. As these muscles become stronger, your stride becomes more powerful, allowing you to generate more force with each step.
  4. Improved Running Technique: Running with a sled forces you to maintain proper form, as any deviations can make the exercise more challenging. This focus on technique can carry over to your regular running, helping you maintain efficient mechanics and prevent injuries.

How to Incorporate Sled Training into Your Routine

If you’re eager to start reaping the benefits of running with a sled, here are some tips to help you incorporate it into your training routine:

  1. Progress Gradually: Start with a lighter weight on the sled and gradually increase the resistance as your strength improves. This will prevent overexertion and reduce the risk of injury.
  2. Vary the Intensity: Mix up your sled training sessions by alternating between high-intensity sprints and longer, endurance-based runs. This variation will help you improve both your speed and stamina.
  3. Combine with Other Exercises: Sled training can be complemented with other strength and conditioning exercises, such as squats, lunges, and plyometric drills. This holistic approach will further enhance your overall athletic performance.


If you’re looking to take your running speed to the next level, incorporating sled training into your routine can be a game-changer. By adding resistance and focusing on specific speed-enhancing factors, you can improve your power, acceleration, leg strength, and running technique. Remember to start gradually and listen to your body to avoid injury. So, why not give sled training a try and see the difference it can make in your running performance?